Can I expect good results from this workout. I am all natural.
Monday: Chest/Calves
AM Workout
Pyramid Bench Press:
12x135, 10x190, 8x230, 6x260, 4x295, 2x315
3x12 Incline: 70lb db, 80 lb db, 90lb db
3x12 Decline: 185, 205, 225
4x12 Pec Dec Flies: 80lb
3x15 Incline Flies: 35lb
PM Workout
4x20 Calf Press: 650lbs
2x Superset Donkey Raises + Standing Calf Raises
ABS: 100reps
Cardio: 20 minute high intensity
Tuesday: Biceps/Forearms
AM Workout
3x12 Standing Cam. Bar Curls: 110lbs
3x12 1 Arm Preacher curls: 35lb db
3x12 Reverse Curls: 65lbs cam. bar
3x12 Straight Bar Halves: 75lbs
PM Workout
4x20 Forearm Curls: 75lb db
4x20 Standing Forearm Curl: 135lb
ABS: 100 reps
Cardio: 20 minute high intensity
Wednesday: Legs/Traps
Pyramid Squats:
20x135, 12x225, 10x275, 8x315, 6x365, 4x385, 2x405
3x12 Leg Extensions: 315lbs
3x12 Leg Press: 650lbs
3x12 Leg Curls: 140lbs
PM Workout
Pyramid Shrugs:
12x225, 10x315, 8x365, 6x385, 4x405, 2x415
ABS: 100 reps
Cardio: 20 minutes (if i can walk)
Thursday: Back
AM Workout
3x12 Bent Rows: 215lbs
3x12 Flex Lat Machine: 230lbs
3x12 1 Arm Rows: 110lb db
3x12 T-Bar: 135lbs
3x12 Rear Delts: 30lb db
3x12 Deadlifts: 335lbs
PM Workout
ABS: 100 Reps
Cardio: 20 minutes high intensity
Friday: Triceps/Shoulders
AM Workout
3x12 Close Grip Bench Press: 225lbs
3x12 Skull Crushers: 110 cam. bar
3x12 2 Hand Overhead press: 125lb db
3xBurn Out Rope Pulldown: 80lbs
PM Workout
4x12 Smith Machine Military Press: 155lbs
3x12 Standing High Rows: 115
3x12 Lateral Raises: 30lb db
3x12 Arnold Presses: 40lb db
ABS: 100 reps
Cardio: 20 minutes high intensity
Saturday:
Any workouts I missed during the week.
Cardio: 20 minutes high intensity
ABS: 100 reps
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